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Daily Workout WOD, November 16, 2020

16 Nov, 2020


200m Run
90 secs/side Couch PNF Stretch
Then complete 2 sets of:
8/side RNT KB Front Rack Reverse Lunges (down in 2 secs)
30 sec Banded Squat Hold
15 Banded Pull Aparts
5 Hang Squat Cleans – build through the two sets
Every 30 sec for 4 mins (8 rds):
1 Straight Leg Box Jump

Use plates here if boxes are too high
Hang Squat Clean + Push Jerk + Split Jerk (Every 2 mins for 10 mins (5 rds): 2 + 1 + 1)
Perform the listed movements as a complex

Work with 75-80% of your 1RM through all sets (no building). Take time before to build to working weight.
Hang Squat Clean + Thruster (Every 2 mins x 8 mins (4 rds): 6 reps)
Perform the Hang Squat Clean followed by a Thruster without putting the bar down

Build to a heavy 6 rep for the day. Reps are to be performed unbroken!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5/side Back Rack Lunges (#)
5 Barbell Sumo Deadlift High Pulls
5 Bar Facing Burpees

# – you should use the heaviest weight achieved in your Hang Squat Clean Thruster.
On the SDHP put your hands at shoulder width or just inside.
This is very short, go as hard as possible on this one!
IN CLASS CORE WORK (if time allows)
Complete 2 sets of:
30 sec/side Kneeling Paloff Hold
1 min/side Side Plank
Rest 90 secs
Optional Extra Work

AMRAP x 10 mins:
3 x 25ft HS Walk / 3 Wall Walks
50ft Sandbag Bear Hug Carry (200/150)

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins